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How Many Calories in Greek Yogurt?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 17 kcal | 2.9g |
| 100g | 59 kcal | 10.2g |
| 1 pot | 100 kcal | 17.3g |
A greek yogurt contains 59 calories per 100g. A typical 1 pot (170g) provides about 100 calories. Greek Yogurt is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Greek Yogurt Nutrition Facts
| Nutrient | Per 100g | Per serving (170g) |
|---|---|---|
| Calories | 59 kcal | 100 kcal |
| Protein | 10.2g | 17.3g |
| Carbohydrates | 3.6g | 6.1g |
| of which Sugars | 3.2g | 5.4g |
| Fat | 0.4g | 0.7g |
| of which Saturates | 0.1g | 0.2g |
| Fibre | 0.0g | 0.0g |
| Sodium | 36.0mg | 61mg |
| Potassium | 141.0mg | 240mg |
| Calcium | 110.0mg | 187mg |
| Iron | 0.1mg | 0.2mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 1.0µg | 2µg |
| Selenium | 9.7µg | 16µg |
| Riboflavin (B2) | 0.3mg | 0.5mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (20% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (2% DV)
- A good source of selenium (18% DV)
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 3% DV
- Protein: 20% DV
- Carbohydrates: 1% DV
- Fibre: 0% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 2% DV
- Potassium: 3% DV
- Calcium: 8% DV
- Iron: 1% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 18% DV
- Riboflavin (B2): 23% DV
Useful for tracking greek yogurt
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether greek yogurt is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out greek yogurt for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the date and keep refrigerated — most dairy products lose quality quickly once opened, and fat content affects both flavour and how well a product freezes.
Does greek yogurt fit your diet?
Low-carb / keto
Greek Yogurt contains 3.6g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 59 calories per 100g, greek yogurt is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in greek yogurt per 100g?
Greek Yogurt contains 59 calories per 100g, based on USDA reference data.
Is greek yogurt high in calories?
A 1 pot of greek yogurt (170g) has around 100 calories — roughly 5% of a 2,000-calorie daily intake.
Is greek yogurt good for weight loss?
At 59 calories per 100g, greek yogurt is relatively low in calories and can fit well into a weight-loss diet. A 1 pot provides about 100 calories.
How much protein is in greek yogurt?
Greek Yogurt contains 10.2g of protein per 100g.
Is greek yogurt a good source of fibre?
Greek Yogurt is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does greek yogurt compare to cream, half and half, fat free?
Greek Yogurt has 59 calories per 100g, close to cream, half and half, fat free at 59 — 0 calories fewer per 100g. See the full macro breakdown above.
Is greek yogurt keto-friendly?
Greek Yogurt contains 3.6g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of greek yogurt for 20g of protein?
With 10.2g of protein per 100g, you'd need roughly 196g of greek yogurt to reach 20g of protein
Foods with a similar calorie count
Other dairy closest to greek yogurt by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Greek Yogurt (this page) | 59 kcal | 10.2g | 3.6g | 0.4g |
| Cream, Half and Half, Fat Free | 59 kcal | 2.6g | 9.0g | 1.4g |
| Milk Substitutes, Fluid, with Lauric Acid Oil | 61 kcal | 1.8g | 6.2g | 3.4g |
| Whole Milk | 61 kcal | 3.1g | 4.8g | 3.2g |
| Milk, Low Sodium, Fluid | 61 kcal | 3.1g | 4.5g | 3.5g |
| Natural Yogurt | 61 kcal | 3.5g | 4.7g | 3.2g |
| Milk, Whole, 3.25% Milkfat, without Added Vitamin a and Vitamin D | 61 kcal | 3.1g | 4.8g | 3.3g |
More kit for greek yogurt tracking
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DeerRun A1 Pro Treadmill
Hit your calorie targets at home — DeerRun's fold-flat treadmill hits 10mph with auto incline.
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.